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Exercise 3290 · REF fXfqg1E

Weighted One Hand Pull Up exercise animation

Weighted One Hand Pull Up

Category
Back
Equipment
Weighted
Target
Lats

A one-arm pull-up is already an elite-level strength benchmark most lifters never reach; adding weight on top of that puts this firmly in the realm of advanced calisthenics athletes rather than general training. It demands not just lat and bicep strength but serious core and grip stability to keep the body from rotating during the pull. This is a goal to build toward over years, not a standard accessory exercise.

How to Do the Weighted One Hand Pull Up

  1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  2. Hang from the bar with your arm fully extended and your body straight.
  3. Engage your core and pull your body up towards the bar by bending your elbow and squeezing your back muscles.
  4. Continue pulling until your chin is above the bar.
  5. Lower your body back down to the starting position with control.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Weighted One Hand Pull Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have weighted? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats

FAQ

What muscles does the Weighted One Hand Pull Up work?
The Weighted One Hand Pull Up primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Weighted One Hand Pull Up?
The Weighted One Hand Pull Up is done with a weighted.
What's a good alternative to the Weighted One Hand Pull Up?
If you don't have access to a weighted, the Archer Pull Up targets the same lats using body weight instead.